5-9-18

5-9-18

COMMUNITY WOD SATURDAY AT 9AM!!!

EVERYONE IS FREE! BRING YOUR FRIENDS!


WARM-UP

2 rounds

-200M Run

-10 Empty Backsquats (2sec hold in bottom)

-60sec L-Sit Plate Ovhd Plate Hold


STRENGTH

TEMPO Back Squats

EMOM-every 3mins for 15mins

1st/2nd -4 Reps

3rd/4th/5th- 3 reps

(TEMPO- 3sec down / 2sec pause/ no bounce up)

*Final week on these, go heavy but do not lose tempo….and avoid sitting all the way down, we want to use the muscle to hold at the bottom and then stand up using the muscle….not just rest in the squat.


WOD

For Time:

1-2-3-4-5-6-7-8-9-10

-Front Squats (115/75)(+135/95)

-Hand Release Burpees


MURPH PREP BONUS WORK

4 Sets x 400M Run (Rest half the time it takes to run the 400M)

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